INTERMEDIATE 10/08/2019

A. Warmup
10 OH Plate Lunges
10 Seated Plate Presses
10 Plate Pushups
1sm round run

B. Skill
EMOM fot (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Bar/Box x 10 seconds
Interval 3 – Freestanding Handstand Holds / Donkey Kicks x 30 seconds effort
Interval 4 –  Burpee Pull-Ups x 30 seconds effort

C. Conditioning

Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)
Station 2 – 5 Burpee Box Jump (low box) + 5-8 Strict Pull-Ups
Station 3 – 200 Meter Run
Station 4 – 5 Burpee Step-Overs (high box) + 10 Walking Lunges with KB Farmer’s Carry

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